If you missed “How To: Girls Who Lift, Strength Isn’t Just For Men (Part 1)” find it here.
Rounding Out Your Glute Work
Finally, we need to hit the often forgotten about Gluteus Medeus.
This muscle is found on the upper/outside of your glutes, and it’s primary function is hip abduction, which means it lifts your leg away from your body.
The following exercise is an effective way to get some extra glute med work at the end of your workout.
These are called fire hydrants because…well….you will look like a dog peeing on a fire hydrant when you do them. Don’t let that deter you though, they are still a great exercise.
The next most sought after trophy goal for most women is shapely thighs.
This is going to be accomplished during the bulk of the workout, using the squat, deadlift and single leg exercise variations.
The difference would be slightly more lower body work volume and slightly less upper body volume than I would recommend for (some) men.
This feels like an appropriate time to mention that this can vary on a case by case basis, but talking in general terms, this is how I recommend you approach things.
A Small Waist
This one is easy.
Lose fat by tracking calories and macros, eating whole and quality foods 90% of the time, and working out multiple times per week.
Avoid too much core work.
It’s really that simple. The size of your waist will be determined by your genetics (size of your frame), and how much body fat or muscle you carry on your mid section.
Because of this, I recommend only a little bit of ab work for the purpose of maintaining proper core function and general stability during larger movements.
Do you need to worry about doing too much core work and your waist blowing up? Probably not, but if your abs are functioning during your bigger movements and providing the necessary stability, your time and effort are better spent else where.
Pulling It All Together
“All this is great. Now what should I do with it?”
Alright, let’s build a sample workout together.
First, we established that the bulk of a woman’s workout will be the same as a man’s, so let’ start with the bulk of the workouts movements. Let’s go with:
a dumbbell squat
an overhead barbell press
a dumbbell romanian deadlift
Bulgarian split squat
a seated cable row
For the icing, let’s add in some extra glute work. We’ll be sure to include some glute max and med work.
1 Leg Hip Thrust
Now we know that you are prioritizing your lower body in order to get the glute and thigh gainz, so we will keep this in mind when choosing the sets and reps of your workout. We will also prioritize the lower body work. Let’s call it….
Dumbbell Squat: 4 sets of 8, 90 secs rest
Dumbbell Romanian Deadlift: 4 sets of 10, 90 secs rest
Bulgarian Split Squat: 3 sets of 12/leg, 60 secs rest
Pair the following exercises as a superset:
Overhead barbell press: 3×10
Seated Cable Row: 3×10, rest 1 minute between super sets
Let’s finish the workout off with a short glute focused circuit. We will even include a little ab work.
1 Leg Hip Thrust: 3×15/leg
Ab Wheel Rollout: 3×10
Fire Hydrant: 3×15/leg, rest 1 min between each circuit
The old- school thought that women should just lift pink dumbbells or else they’ll get “too bulky” has been proven false time and time again. But the thought that women should train exactly like men isn’t exactly true either.
There are differences, although subtle. These slight tweaks to your program can make a huge difference in the way your body looks, and how quickly you achieve your personal physique goals.
By Fitmo Coach Mitch Heaslip. Mitch is going to get you into the best shape of your life! But what’s his secret? Mitch has developed solid methods that work for both men and women in losing weight and building muscle. With his very flexible approach, Mitch can tailor his methods to anyone. When it comes to building strength, muscle, and losing fat, his approach is second to none!